Why Resistance Bands Are Your New Best Friend!

Today, I want to talk to you about one of my all-time favourite pieces of fitness equipment: resistance bands! You might have seen them around – those colourful elastic loops or tubes – but believe me, they are so much more than just a simple piece of kit.

For so many of us, getting started with fitness, or getting back into it, can feel a little daunting. Gyms can feel intimidating, and free weights might seem a bit much to begin with. That is where resistance bands truly shine! They are like a gentle, yet incredibly effective, helping hand on your fitness journey, helping you build strength, improve mobility, and yes, achieve that wonderful toned feeling we all love.

What are resistance bands?

Think of resistance bands as a giant, incredibly strong version of a rubber band! They are made from elastic materials like latex or fabric and come in various shapes – some are small loops that fit around your ankles or thighs, while others are long, thin strips or tubes with handles at the ends. The magic lies in the “linear variable resistance,” which is a fancy way of saying that the further you stretch the band, the harder your muscles have to work. Unlike a heavy dumbbell that feels the same weight throughout, these bands provide a smooth, controlled tension that keeps your muscles engaged through every inch of the movement.

How much do resistance bands cost?

One of the things I love most about resistance bands is that they are so kind to your budget! You do not need an expensive gym membership or a room full of heavy machinery to see results. A basic set of mini-loops can often be found for under £10, while a high-quality set of long “power” bands or tubes with handles typically ranges between £15 and £30. They are a fantastic investment because they last for years if you look after them, and they take up almost no space in your home. It is truly one of the most cost-effective ways to build your own “portable gym” that fits right inside a small drawer or even your handbag!

The bands we use at RunMoveTone are typically in the more expensive range for longevity, but there are many sub-£10 sets of bands you can get on Amazon – here’s an example: https://amzn.eu/d/ic5QX78

Why You’ll Love Resistance Bands

1. Gentle on Your Joints: Unlike heavy weights, resistance bands provide tension throughout the entire movement, but without the harsh impact on your joints. This makes them perfect for easing back into exercise or for anyone with joint sensitivities.
2. Fantastic for Mobility: They help improve your range of motion by providing resistance through controlled movements. This is brilliant for loosening up stiff areas and making everyday movements feel easier.
3. Build Real Strength (and Tone!): Don’t let their simple appearance fool you! Resistance bands challenge your muscles in a unique way, helping to build lean muscle mass and give you that lovely, toned look. You will feel stronger, more capable, and absolutely fantastic.
4. Incredibly Versatile: You can take them anywhere! Whether you are at home, in the park, or even travelling, your resistance bands can come with you. No excuses needed!
5. Perfect for All Levels: From absolute beginners to seasoned athletes, there is a band for everyone. You can easily adjust the resistance by choosing a different band or by altering your grip.

Are you ready to discover just how powerful these colourful bands can be? I have put together two fantastic programmes for you, combining bodyweight and resistance band exercises, to get you started or help you progress.

Beginner Resistance Band & Bodyweight Programme (30 minutes)

This programme is designed to introduce you gently to resistance training, focusing on good form and building a solid foundation. Remember to listen to your body and move with control.

Warm-Up (5 minutes):

• Arm Circles: 30 seconds forward, 30 seconds backward.
• Leg Swings: 30 seconds each leg (forward/backward).
• Torso Twists: 1 minute gentle twists.
• Cat-Cow Stretch: 1 minute, flowing through spinal movement.
• Light Marching/Jogging on the spot: 1 minute to get the blood flowing.

The Workout (20 minutes): Perform 2 sets of 10-12 repetitions for each exercise. Rest for 60-90 seconds between sets.

1. Band Squats: Equipment: Loop band around thighs.
   Stand with feet shoulder-width apart, knees slightly bent. Lower into a squat, keeping tension on the band by pushing knees out.
2. Band Pull-Aparts: Equipment: Long resistance band.
   Hold the band with both hands, arms extended in front of you at shoulder height. Pull the band apart, squeezing your shoulder blades together.
3. Glute Bridges (with Mini-Band): Equipment: Mini-band around thighs.
   Lie on your back, knees bent, feet flat. Push your hips up, squeezing your glutes, keeping tension on the band.
4. Band Overhead Press: Equipment: Long resistance band.
   Stand on the middle of the band, hold ends in hands. Press hands overhead, extending arms fully.
5. Plank: Equipment: None.
   Hold for 30 seconds, focusing on a straight line from head to heels.
6. Band Lateral Walk: Equipment: Mini-band around ankles.
   Take small steps sideways, keeping tension on the band. 10-12 steps in one direction, then switch.

Cool-Down (5 minutes):

• Quad Stretch: 30 seconds each leg.
• Hamstring Stretch: 30 seconds each leg.
• Chest Stretch: 30 seconds.
• Triceps Stretch: 30 seconds each arm.
• Gentle Child’s Pose: 1 minute.
• Deep Breathing: 1 minute.

Intermediate Resistance Band & Bodyweight Programme (45 minutes)

Ready to step it up a notch? This programme adds more intensity and challenges your balance and coordination.

Warm-Up (5 minutes):

• Dynamic Arm Swings: 30 seconds forward, 30 seconds backward.
• Walking Lunges: 1 minute, no weight.
• Torso Rotations: 1 minute, controlled.
• Spine Twists (lying): 1 minute each side.
• Light Skipping/Jumping Jacks: 1 minute.

The Workout (35 minutes): Perform 3 sets of 10-15 repetitions for each exercise. Rest for 45-60 seconds between sets.

1. Band Good Mornings: Equipment: Long resistance band.
   Stand on the band, loop it over your neck/shoulders. Hinge at the hips, keeping a slight bend in knees, feeling the stretch in your hamstrings.
2. Band Push-Ups: Equipment: Long resistance band.
   Loop the band across your upper back, holding ends in your hands. Perform push-ups with added resistance.
3. Band Assisted Pull-Ups (or Inverted Rows if no bar): Equipment: Long resistance band & pull-up bar (or TRX/sturdy table for inverted rows).
   Loop band over the bar and place foot/knee in it for assistance. If doing inverted rows, use a band for added resistance across your back or around knees.
4. Band Lateral Raises: Equipment: Long resistance band.
   Stand on one end of the band, hold the other end in the opposite hand. Raise arm out to the side, leading with the elbow. 10-15 reps per arm.
5. Band Deadlifts: Equipment: Long resistance band.
   Stand on the band with feet shoulder-width, hold ends. Hinge at the hips, keeping a straight back, then stand up, squeezing glutes.
6. Plank Rows (with Band): Equipment: Long resistance band & anchor point (door jam, pole).
   Get into a plank position facing the anchor. Grab the band handle with one hand and perform a row, stabilising your core. 10-15 reps per arm.
7. Band Pallof Press (Half-Kneeling): Equipment: Long resistance band & anchor point.
   Kneel sideways to the anchor point, hold band at chest. Press straight out, resisting rotation. 10-15 reps per side.
8. Bicycle Crunches (with Mini-Band): Equipment: Mini-band around feet.
   Lie on your back, knees bent, band around feet. Perform bicycle crunches, pushing against the band’s resistance.

Cool-Down (5 minutes):

• Figure-Four Stretch: 30 seconds each side.
• Couch Stretch (using wall/chair): 30 seconds each leg.
• Doorway Chest Stretch: 30 seconds.
• Thread the Needle Stretch: 30 seconds each side.
• Foam Rolling (optional): Focus on glutes, hamstrings, and upper back for 1 minute.
• Deep Belly Breathing: 1 minute.

I hope these programmes inspire you to pick up those bands and start moving with confidence. Remember, every journey begins with a single step, and consistency is your secret weapon. You have got this!

Of course, if you need help getting started, I offer single training sessions that can be used for teaching you how to use any particular piece of equipment. You can buy a single session via my shop or feel free to contact me to discuss your goals and challenges – simply WhatsApp me on 07767 608462.

Symone x